September 09, 2016
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Compass CrossFit – GPP WOD
What to Expect: Go Heavy!
2015 Sept. Warm-up (No Measure)
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Good Mornings, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Overhead Squats, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds)
EMOM, 20 min.
Minute 1: 10 Deadifts, 225/155-lb.
Minute 2: 10 Back Squat 225/155-lb.
*Scale the load to keep the reps smooth and unbroken.
-via @emomoftheday
